1 – Jerk
2 – Front Squats
3 – Hang Power Clean
4 – Deadlifts
5 – Burpees
6 – Box Jumps, 20″
7 – Push Ups
8 – Sit Ups
9 – Pull Ups
10 – 100m Run
11 – KB Swings
12 – Jumping Lunges
MCx: 135/95, 70/53
MAx: 115/75, step up 24″, knee push, one band pull ups, 53/35, […]
3 x 6/6, build
*half body off of bench
GOALS + GUIDANCE: Holding a dumbbell on one side, with that same side half way off the bench, do 6 presses the switch sides. This half on/half off position creates a HUGE demand on your working side arm/leg, and opposite […]
3 x 6/6, build
GOALS + GUIDANCE: Stand with one foot slightly in front of the other and TWO dumbbells in hand. Push your hips back (like an RDL) until you feel a stretch in the hamstring of your front leg, then immediately stand back up. Do all 6 […]
12.22-12.28.2025
5 Rounds
15/12 Cal Bike
30 KB Swings
4 Rounds
15 V-Ups
30 KB Lunges
3 Rounds
15 Hand-Release Push Ups
30 Double Unders
2 Rounds
15 Sit to Stands
300 Meter Run
MCx: 53/35
MAx: 12/9 cal, 35/26, tuck-ups, knee hand release, 10 attempts
MVx: 9/6 cal, 26/18, sit ups, knee push ups, 45 singles, from a mat, 200m
GOALS + GUIDANCE: For […]